It is not uncommon to experience severe back pain at the office. The truth is that office work can crack even the toughest fitness athlete. We are sitting too much in front of the computer without stretching our back. We have gathered 4 tips on how to ease back pain now when long workdays on an office chair has become the reality for many people.
- Take Breaks
Do not sit at the chair for more than one hour at a time – preferably less! Getting up at least once every hour improves circulation and reduces pressure on the lower back. When we sit too much in the same position, we put pressure on our spinal disks, which is the most common place to experience office back pain. Therefore, make it a routine to get up once every hour. Go to the bathroom or walk around the building … As long as you get up!
- Invest In a Sit-stand Desk
It is scientifically proven that height adjustable tables help prevent back problems. Again, changing positions help reducing the pressure on our spinal disks and improve circulation. Do not think it is enough just to change your positioning while sitting in the chair.
- Adjust Workstation Factors
Workstation factors are equipment and postures, which typically have an impact on back pain. It includes:
- Mouse position
- Keyboard position
- Screen position
- Seating posture
- Chair height
- Table height
- Optimize Your Phone Calls
Do not keep your mobile phone between your head and your shoulder, if the conversation lasts more than five minutes. This positioning is causing pain to both neck as well as shoulders. If you absolutely have to use your mobile phone without a headset, then switch at least hands during the conversation, as it will ease the pressure.
Hall, S. (u.d.). Health.com. Hentet fra 12 Ways to Stop Work-Related Back Pain: http://www.health.com/health/gallery/0,,20355520,00.html
Triano, J. J. (u.d.). Spine-health. Hentet fra Office Chair: How to Reduce Back Pain?: http://www.spine-health.com/wellness/ergonomics/office-chair-how-reduce-back-pain